Learn the health benefits of intermittent fasting for women. If done correctly, the practice of intermittent fasting can support better digestion and healthy menstruation with less pain and PMS. However, the health benefits of intermittent fasting are reduced if you have a fasting window that is too large. Intermittent fasting incorrectly can be particularly harmful for menstruating women.
The Health Benefits of Intermittent Fasting for Women
The health benefits of intermittent fasting varies depending on the fasting window you choose.
Women will get the greatest health benefits of intermittent fasting when their fasting window is between 12-14 hours each day, and they don’t overeat at the meals they do eat.
A fasting window that’s longer than 14 hours creates digestion issues. A long fasting window leads to overeating at any one sitting, as well as weaker digetsion. That means you’re less able to digest the food you do eat, and can experience greater symptoms as a result.
From an Ayurvedic perspective, too long of a fasting window creates excess vata dosha, a state that’s associated with period pain, irregular periods, anxious thoughts, and other menstrual symptoms. The health benefits of intermittent fasting diminish when the fasting window is too long.
What Happens When You Don’t Practice Intermittent Fasting
You don’t get the health benefits of intermittent fasting when you don’t do it! Skipping this 12-hour fast causes congestion in the body. It weakens your body’s digestive capacity and can leave you feeling sluggish and weighed down. You might experience more PMS symptoms, bloating, constipation, and acne.
What’s your current fasting window? Calculate the length of time between when you stop eating in the evening and when you have your first bite in the morning. Remember that late night snacks count!
The origins of Intermittent Fasting: Ayurveda.
Forms of intermittent fasting have been around for the last 5,000 years. Ayurveda is the ancient Indian system of medicine and sister science to yoga.
In Ayurveda, it’s recommended that you have a 12-hour fasting window every day to support health and vitality. The health benefits of intermittent fasting include the regular release of toxins from the body and regenerating the body’s digestion fire (called agni). For women, a proper fasting window supports balanced hormones, clear skin, and fewer PMS symptoms.
Personalizing Intermittent Fasting Based on your Body Type
Your unique mind/body type, which Ayurveda calls your dosha, also impacts the health benefits of intermittent fasting.
Your unique mind/body type, or dosha, informs your physical body, personality, and typical health symptoms. With knowledge of the doshas, you can choose the foods and routines that are going to support your vitality and health. Balancing your doshas helps you to have pain free periods, no PMS, and better energy throughout the day. Learn your Ayurvedic dosha by taking my free quiz.
Healthy Intermittent Fasting for Vata Dosha
People with a lot of vāta dosha tend to be creative, holistic thinkers who like to be active. With excess vāta dosha, you can experience dry skin, bloating/constipation, period cramps, irregular or light periods, and anxiety.
To get the health benefits of intermittent fasting, people with vata dosha shouldn’t have a fasting window that is more than 12 hours. Vātas tend to get low blood sugar and can feel spacey/detached when they don’t eat enough. That larger fasting window can also cause issues with anxiety, fear, and worry.
People with vāta dosha tend to always be on the go — whether physically or mentally — and an extended fast without breakfast or regular meal times won’t give them the energy they need. They also tend to have weaker digestion in general and need the extra meals to keep their digestion going strong.
Regularly feeding vatas and creating routine will help vātas feel more calm, serene, and clear.
Healthy Intermittent Fasting for Pitta Dosha
Pitta individuals tend to be sharp, fast, and on top of it all. Pittas are prone to getting red skin (especially after a hot workout), and are quick to anger. They are in control and are fabulous managers and leaders. They tend to experience heavy or long periods and may notice ovulation cramping or headaches.
While the pittas might be very drawn to a strict eating schedule, in practice, it can be too rigid and increase pitta dosha in the body instead of balancing it.
To get the health benefits of intermittent fasting, people with pitta dosha shouldn’t have a fasting window that is more than 14 hours. Pittas tend to have a large appetite and get hangry without regular meals. While they’ll do great with a 12-14 hour fast, a fasting window that is larger than 14 hours can lead to excess heat in the body.
Healthy Intermittent Fasting for Pitta Dosha
Kapha individuals tend to be nurturing, soft, friendly, and always up for a good time. In excess, people with kapha dosha can get lethargic, stuck in unhealthy patterns, and experience congestion. Their menstrual cycles will be fairly regular and predictable, but they’ll experience water retention, bloating, PMS fatigue, and sweet cravings.
To get the health benefits of intermittent fasting, people with kapha dosha can have a fasting window that is between 12-16 hours. This extended fast can help kaphas feel more light and fresh in their bodies. In general, kaphas can benefit from a light breakfast of fruit, or in some cases can do without it entirely.
Please note: Most people in our modern society are experiencing excess, imbalanced vāta dosha. Thus, even people who are natural kaphas may find that extending a fast beyond 14 hours creates imbalance.
How Overeating Can Ruin Intermittent Fasting
Modern intermittent fasting and Ayurvedic wisdom do differ on one specific recommendation. In intermittent fasting, certain circles recommend eating as much as you want or anything that you want during your eating window. This isn’t the case in Ayurveda.
In Ayurveda, portion control at each meal is still crucial to get the health benefits from intermittent fasting. Overeating clogs the body tissues. The stomach, liver, and intestines have too much to process, leading to low energy and brain fog. It undoes many of the benefits of intermittent fasting!
How much can you eat in one sitting? Hold your two hands out, with your pinkies touching. The amount of food you can fit in your two hands is about the amount that your stomach can reasonably digest as well.
A fasting window of 12-14 hours can be achieved without causing overeating in any one sitting, so it’s the best way to get the health benefits of intermittent fasting for women.
FAQ
What is the benefits of intermittent fasting?
The benefits of intermittent fasting, when done correctly, include better energy, digestion, and regular, pain-free menstruation.
Why is 16 hours the magic number for fasting?
While some claim that 16 hours is the magic number for fasting, this length of fast can cause health issues, particularly for women. A 16 hour fast can lead to overeating in any one sitting, poor digestion, and excess anxiety and worry in the mind.
Is it better to fast for 12 or 16 hours?
It’s better to fast for 12 hours, especially for women who want to support balanced hormones and easier menstruation.
Is intermittent fasting good according to Ayurveda?
In Ayurveda, intermittent fasting is a beneficial practice for the body and mind. Ayurvedic teachings recommend that the fast be between 12-13 hours each night, and that the person not overeat at any one sitting.
Is intermittent fasting good for pitta dosha?
Yes, as long as the fasting window is 12-14 hours, intermittent fasting can be good for pitta dosha.
How long should females intermittent fast?
Women should intermittent fast for 12-14 hours for the greatest benefits. Intermittent fasting for longer than 14 hours can create issues with hormonal balance, menstrual health, and mood.
Conclusion
There are many health benefits of intermittent fasting for women if you maintain a 12-14 hour fasting window and avoid overeating during your meals. Healthy intermittent fasting will help you experience better energy and sleep, healthier hormones, and easy digestion.
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